Author Topic: Greg's Lifting Journal  (Read 173 times)

Online Dave

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Re: Greg's Lifting Journal
« Reply #15 on: December 08, 2017, 09:02:58 PM »
There's a 531 in there somewhere ;D   Nice work Greg!
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Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #16 on: December 08, 2017, 09:09:41 PM »
Nice pulls Greg! Another crazy named program in the works, looking forward to the prep!

Thanks Shawn.  You know me...always going for the programs with the cool name. :D  This one's a concoction of some of my greatest hits from over the years so I gave it a special name.  I think it should get me where I need to be as long as the old body holds up.


There's a 531 in there somewhere ;D   Nice work Greg!

Thanks Dave. :)  The key part of it today was the "3".  For deads I'm mainly sticking with sets of 3 this time.  My form always feels strongest with 3 or less reps and I figure that'll give me the best shot of getting to January with no injuries.
Everybody's always in such a rush all the time...I can't fake where I'm at...you're just where you're at. -Mark Bell

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Online Dave

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Re: Greg's Lifting Journal
« Reply #17 on: December 08, 2017, 09:19:23 PM »
I hear you on the 3s.  Even 5s feel like a grind sometimes. I have 7s tomorrow with squats and I'm already winded lol
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Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #18 on: December 09, 2017, 09:28:50 PM »
This morning I completed 531 1000% Bastardo Peak (C27_1B) as follows:

Bench Press      5-135, 4-155, 3-185, 1-210, 5x4 @ 245, 3x6 @ 185

Squats      5-135, 3-185, 4x6 @ 235

Superset:
Bent Over Rows   10-135, 8-185, 8-205, 8-225, 8-225
KB French Press   10-44, 10-44, 10-44, 10-44

Superset:
GHD Hypers   10, 10, 10
Chins   10, 10, 10

Bodyweight: 203.4 Pounds (Down 17.2 Pounds from 7/9)

Workout Duration: 1:12:44.51 mm:ss (with 1:00 rest between sets)

Great workout today with my brother at Alan Thrall's Untamed Strength gym.  Alan got a bunch of new calibrated Troy plates in so it was fun to workout with those. :)

Today was heavy bench and light squat day.  Bench felt great.  My brother looked like he was getting a little tired of spotting me, so I skipped my top 2 SlingShot sets but I got a lot of "regular" bench work in.  I did 3 backoff sets at 185 instead.  It feels like my strength is building nicely there and my form is feeling pretty good.

The light squats felt good and my hips and back felt great.

All in all, a great day of lifting.

*******************

I hear you on the 3s.  Even 5s feel like a grind sometimes. I have 7s tomorrow with squats and I'm already winded lol

Yeah on the deads the triples are my sweet spot.  I do 5's sometimes but with anything above 80% I usually stick to triples or less.

I hope those sets of 7's went well.  I'll have to check out your log.
Everybody's always in such a rush all the time...I can't fake where I'm at...you're just where you're at. -Mark Bell

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Online John

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Re: Greg's Lifting Journal
« Reply #19 on: December 09, 2017, 10:14:27 PM »
You always have the most interesting names of your workouts and diets  :P

Still so cool you get to train at Thralls place.
1 set, 1 rep, 1 pound at a time

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Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #20 on: December 10, 2017, 09:33:22 AM »
You always have the most interesting names of your workouts and diets  :P

Still so cool you get to train at Thralls place.

Thanks John. :)  Yeah I named that one myself.  My current program is a combination of a couple of Wendler templates (1000% Awesome and his 4 Day Full Body) and some other assistance work that has worked well for me so it is definitely a bastardized program.  I think it'll help me peak nicely for January.

I really enjoy training at Alan's gym.  I hadn't been there in a few months so I talked my brother into making the trip down yesterday.  We damn near had the place to ourselves.  Just Alan and a few Strongman trainees were there so that was nice.  I still like training at home the best but it's nice to go to Alan's or over to Mark Bell's ST gym when I can.
Everybody's always in such a rush all the time...I can't fake where I'm at...you're just where you're at. -Mark Bell

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #21 on: December 10, 2017, 04:26:22 PM »
This morning I completed 531 1000% Bastardo Peak (C27_1C) as follows:

Superset:
Decline Bench Press   5-115, 5-120, 5-145, 5-160, 5-180, 5x4 @ 205, 3x10 @ 165
Speed Deadlifts   3-155, 3-205, 3-245, 4x4 @ 295

Triset:
Low Cable Rows   10-60, 10-85, 10-110
DB OHP   10-30, 10-30, 10-30
Ab Wheel   10, 10, 10

Bodyweight: 206.2 Pounds (Down 14.4 Pounds from 7/9)

Workout Duration: 45:42.74 mm:ss (with 1:00 rest between sets)

Good workout today.  Things were sore from yesterday so the Decline Bench felt good to stretch out the chest and the tris and the deads felt good to stretch out the legs.  A good quick no-nonsense workout.

*******************

After lifting I took the dogs for a run.  We ran 3.39 miles in 40m:47s, climbed a total of 141 ft, and burned an estimated 620 kcal.
Everybody's always in such a rush all the time...I can't fake where I'm at...you're just where you're at. -Mark Bell

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Online ShawnJ

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Re: Greg's Lifting Journal
« Reply #22 on: December 10, 2017, 05:33:19 PM »
 Nice work Greg, donít know how young benched again after that huge flat bench volume! Guess declines would have been a good blood flow exercise to flush the DOMS! My sore chest did me in today lol
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Online piperdown

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Re: Greg's Lifting Journal
« Reply #23 on: December 11, 2017, 07:58:52 AM »
Back to back bench = no joke!
Moving some good volume and killing it on conditioning Greg  :thumbsup:
Eric

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Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online Dave

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Re: Greg's Lifting Journal
« Reply #24 on: December 11, 2017, 09:46:43 AM »
Solid work Greg!
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Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #25 on: December 12, 2017, 01:06:11 PM »
This morning I completed 531 1000% Bastardo Peak (C27_1D) as follows:

Tri-set:
Squats  5-135, 4-155, 3-190, 2-205, 1-235, 5x4 @ 265
Band Facepulls  25, 25, 25, 25
Bench Press 5-115, 4-155, 3-190, 4x6 @ 210

Superset:
Squats  3x6 @ 205
Upright Rows  8-95, 8-95, 8-95

Superset:
KB French Press 8-50, 8-50, 8-50
Hypers   10, 10, 10


Bodyweight: 204.4 Pounds (Down 16.2 Pounds from 7/9)

Workout Duration: 55:24.26 mm:ss (with 1:00 rest between sets)

Tough workout today but a good one.  I went to the doctor yesterday and it turns out I have a sinus infection so he started me on antibiotics.  Those always make me feel a little weaker so squats today were extra challenging.  I used my shorter 12.5" box and all my squats were to that depth so that was a big win to get all the reps in.

Bench felt a little tough too but it was nice to get the blood flowing in the pecs and tris.  All in all a good workout.

Tomorrow starts 3's week so the weights will go up a bit.

*******************

Nice work Greg, donít know how young benched again after that huge flat bench volume! Guess declines would have been a good blood flow exercise to flush the DOMS! My sore chest did me in today lol

Thanks Shawn. :)  Yeah this program has me doing some sort of benching every session.  I wasn't too sore going into that session but the day after I definitely was sore.  My rest day was very welcome.  Then I hit it again today with some higher rep sets to get the blood flowing.

Back to back bench = no joke!
Moving some good volume and killing it on conditioning Greg  :thumbsup:

Thanks Eric. :)  Yeah the programming is going well lately.  It feels like the strength and cardio are both on the rise.  I just have to keep it rolling now...

Solid work Greg!

Thanks Dave. :)
Everybody's always in such a rush all the time...I can't fake where I'm at...you're just where you're at. -Mark Bell

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Online BLK00TJ

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Re: Greg's Lifting Journal
« Reply #26 on: December 12, 2017, 06:23:05 PM »
Solid work and great job on the weight loss. Pushing iron while sick is tough work!

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #27 on: December 12, 2017, 06:50:33 PM »
Solid work and great job on the weight loss. Pushing iron while sick is tough work!

Thanks Ron. :)  Yeah I'm still trying to eat clean but I'm slowly starting to add weight back on ahead of my January meets.  I need to keep it below 220 though.

I'm definitely ready to be done with this sinus infection.  The lifting hasn't been as tough as it could have been but my recovery has been suffering.  Hopefully the antibiotics do their stuff quickly. :)
Everybody's always in such a rush all the time...I can't fake where I'm at...you're just where you're at. -Mark Bell

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #28 on: December 13, 2017, 01:16:07 PM »
This morning I completed 531 1000% Bastardo Peak (C27_2A) as follows:

Superset:
Deadlifts   3-155, 3-205, 3-245, 3-270, 3-315, 4 sets of 3 @ 355
     Note: All sets were Conventional 4" Block Pulls
Fat Bar Incline BP  5-105, 5-135, 5-175, 5 sets of 5 @ 200

Tri-set:
Tricep Pushdowns  10-70, 10-70, 10-70
Multi-Grip Chins  5-45, 6-45, 6-45
Decline Situps    10, 10, 10

Bodyweight: 207.0 Pounds (Down 17.2 Pounds from 7/9)

Workout Duration: 48:22.77 mm:ss (with 1:00 rest between sets)

Good workout today.  The deads felt good and I was able to do DOH on all reps except for the last rep of the last set where I lost my grip and used mixed for a do-over of the final rep.  My elbows and chest were a little sore on IBP but I got all my reps in so that was good.
Everybody's always in such a rush all the time...I can't fake where I'm at...you're just where you're at. -Mark Bell

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #29 on: Today at 01:56:00 PM »
This morning I completed 531 1000% Bastardo Peak (C27_2B) as follows:

Tri-set:
Bench Press   5-115, 4-140, 3-170, 2-205, 1-225, 5x3 @ 255
Band Facepulls  25, 25, 25, 25
Hypers        10, 10, 10, 10

SlingShot BP  3-280, 3-295 (vid below)

Tri-set:
Bench Press 3x6 @ 205
Squats      5-135, 3-175, 1-225, 5-250, 5-250
Bent Over Rows   7-205, 3x10 @ 205

Superset:
Squats  3x3 @ 250
DB OHP  4x8 @ 30

Bodyweight: 206.0 Pounds (Down 14.6 Pounds from 7/9)

Workout Duration: 1:08:57.55 mm:ss (with 1:00 rest between sets)

Very good workout today.  It was bench day with some lighter supplemental squats thrown in.  Bench felt very good.  My right shoulder was a little sore but the facepulls helped loosen that up.  I did 5x3 at 255 for my main worksets then a couple of heavier SlingShot sets and some backoff FSL sets.  On the 295 SlingShot set it felt like I could have gone for 5 reps but I stopped at the scheduled 3...at this stage I don't want to overdo it and injure something.

This program that I came up with has a lot of work (maybe too much) but I'm getting it all done.  It feels like I'll come out the other end stronger so that's a win.

https://www.instagram.com/p/Bcud1E7n_oW
Everybody's always in such a rush all the time...I can't fake where I'm at...you're just where you're at. -Mark Bell

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/